The Women's Running Lab

In this episode, Alison reflects on her personal growth as a runner over the years. She compares her early running experiences to her current approach, focusing on aspects like pacing, breathing, fue…

In this episode, Alison shares her recent experience racing a half marathon and discusses the importance of setting realistic training goals. She reflects on how she trained for this race, including …

In this episode, Alison discusses the benefits of strength training for runners. Strength training, when done correctly, can enhance running economy and improve the body's ability to manage ground re…

In this episode, Alison discusses her experience with neck and back pain during long runs and speed work while training for a half marathon. She explains how poor posture, like hunching over and forw…

In this episode, Alison discusses strategies to improve running efficiency by developing a "springy" stride. She highlights research showing how simple exercises like jump roping or pogos can improve…

In this episode, Alison discusses the importance of strength training for runners, focusing on the lower body movements like hinging, squatting, and lunging. She emphasizes that running is a three-di…

In this episode, Alison discusses the importance of glute activation for runners, emphasizing the need for proper glute engagement through lengthening, not just squeezing or external rotation. She cr…

In this episode, Alison discusses IT band issues in runners, emphasizing that these problems are often caused by strength and stability imbalances rather than tightness in the IT band itself. She exp…

In this episode, Alison explains that impatience and under-fueling are two key predictors of injury that she frequently observes in runners. She emphasizes the importance of being patient in the trai…

In this episode, Alison discusses the importance of addressing muscle tightness not just through stretching or foam rolling, but by improving strength, stability, and position. She explains that tigh…

In this episode, host Alison explores the role of rib mobility in enhancing running performance by improving breathing efficiency, core engagement, and rotation. Proper rib movement optimizes diaphra…

In this episode, Alison discusses the importance of rest during strength training for runners, emphasizing that strength training should focus on force production and proper recovery rather than spee…

In this episode, host Alison Marie discusses the biomechanics of uphill and downhill running. She highlights the physical challenges of uphill running, such as increased demand on the hip flexors and…

In this episode, Alison discusses the importance of body autonomy and how it relates to both running and broader societal issues. She shares her perspective on coaching, emphasizing the value of unde…

In this episode, Alison discusses the importance of an effective warm-up, emphasizing dynamic movements that increase blood flow, improve neuromuscular coordination, and enhance joint range of motion…

In this episode Alison dives into the critical role of hip strength in running, challenging the common belief that tight hips need more stretching rather than strengthening. She explains how efficien…

In this episode, host Alison Marie discusses the concept of cadence in running and its impact on performance and injury risk. She explains that while the commonly recommended 180 steps per minute wor…

In this episode Alison explores the importance of pelvic floor function for runners and outlines seven core principles from her Pelvic Floor Fundamentals course. She begins by sharing a personal stor…

In this episode, Alison explores the concept of Zone 2 training, emphasizing its physiological benefits for runners, such as improved cardiovascular efficiency and metabolic flexibility. She provides…

In this episode, Alison explains the importance of incorporating three key running paces into a training plan: easy, tempo, and track. The easy pace, making up the majority of training, helps build c…